What are the benefits of doing push-ups often?
1, more handsome
Long-term practice of push-ups can effectively correct body shape, widen shoulders, develop chest muscles, abdominal muscles and biceps brachii, and greatly increase charm. If you want to make yourself more masculine in the eyes of women, it is a good choice to practice push-ups.
Step 2 be stronger
If you are weak and it is very difficult to move daily necessities such as bottled water and gas tanks, you may wish to practice push-ups for several months, so that you can pick up these things more smoothly and not be looked down upon by your wife.
Step 3 be full of energy
Push-ups are a good exercise. Persisting in practice also helps to improve physical fitness and enhance immunity. At the same time, it can effectively improve your mental outlook, make you more energetic and make the whole person more confident.
4, delay aging
With the growth of age, human muscles will gradually shrink and disappear, and practicing push-ups can effectively improve your muscle groups, make muscle fibers more developed, and delay the aging speed of the body.
5, improve the reaction force
Practicing push-ups can help you to enhance the coordination of your body, make your muscles and bones more flexible, effectively improve your central nervous system, improve your reaction ability, and take timely measures when danger comes.
6. Not afraid to play games
Many times, companies or classmates will hold some small games, and those who lose will be punished, usually doing push-ups or something. If it's your turn not to do push-ups, it's really embarrassing and shameful, but if you practice well in advance, these are all side dishes, and you are no longer afraid to play games with everyone.
7. Improve your sex life
Push-ups can effectively help exercise abdominal muscles. According to the survey, the quality of sexual life of men who insist on practicing push-ups is obviously higher than that of others, and their time and strength can also be greatly improved. Married men are advised to keep practicing.
Push-up interval
Beginners can practice push-ups every other day.
For beginners, push-ups should be practiced every other day every week, following a step-by-step practice method. In addition to push-ups, it can also include the muscles of all major parts of the body to practice together.
When exercising the chest, push-ups can be practiced in 1-3 groups, 8- 12 times in each group.
You can practice push-ups every day if you are not tired.
If you don't feel tired after doing push-ups for one day, you can do push-ups every day. If you don't feel tired, you should stop, take a day off and practice other aerobic or anaerobic exercises.
Note that the rest time between push-ups in each group should not exceed 1 minute, and push-ups should be changed every time.
Matters needing attention for women to do push-ups
1. Exercise step by step, from easy to difficult, from less to more, from light to heavy. When doing push-ups, you can change the exercise frequency, such as combining speed and speed. When practicing, do it a few times faster and then a few times slower. You can also use time to calculate the number of movements per unit time. You can also do it continuously until you are exhausted. Frequency changes during exercise can stimulate muscle growth, and cross exercise can also relieve fatigue.
2. According to your physical condition, choose the appropriate exercise mode and control the exercise load.
3. Be prepared, relax and prevent injury and muscle stiffness.
4. Fingering, high-five and weight-bearing exercises are prohibited for people in poor health. This method is prohibited for patients with heart disease and hypertension.
5. Push-ups are gravity training. Doing push-ups for a long time is easy to cause great pressure and impact on knuckles (fists), wrists (palms) and shoulder joints, causing pain and injury in the above parts, so these joints need more maintenance at ordinary times.
Correct operation and posture of push-ups
1, the distance between hands changes.
Hands are slightly wider (or narrower) than shoulders, elbows are open and parallel to the ground. As long as the widths of hands and shoulders are not equal, the difficulty of push-ups will increase accordingly. Compared with the method of slightly wider shoulder distance, it focuses more on exercising arm strength and shoulder muscle strength; The method of slightly narrower than the shoulder distance focuses on exercising the chest muscles and back muscles.
2. Changes in techniques and footwork.
Manipulation can be divided into three forms: palm support, fist support and finger support. From the direction, it can be divided into three postures: fingertip support forward, inward and outward. Full palm support means full palm support the ground; Boxing support is to support the ground in the form of clenched fists; Finger support is a method of supporting the ground with the first joint of the finger. Finger support requires a lot of strength and is the most difficult. The footwork can be divided into two forms: the two feet are close together and open, and can also be supported by the instep or arch respectively.
3, the change of body tilt posture
Push-ups in high posture, when doing exercises, the practitioner's body and feet are low and his hands are high, and his hands and feet are not on the same level. This posture is suitable for beginners and people with little strength. Push-ups in the middle position, the feet and hands of the exerciser are on the same horizontal plane, suitable for the general exercise crowd. Low-profile push-ups, when practicing, the exerciser's body is high and low, and the feet can be placed on the low stool and the edge of the bed to support the ground, and the hands and feet are not in the same plane. This posture will press the weight of the whole body on the upper limbs, which requires a higher physical quality of the bodybuilder.
4. Change of movement frequency
You can combine speed and speed, and do it quickly several times before doing it slowly; You can also count regularly and calculate the number of movements per unit time; You can also simply count, and the practitioner will continue to do push-ups until he is exhausted. The change of frequency can better stimulate muscle growth. If you wear them, you won't feel tired during exercise.
Practice push-ups step by step, from easy to difficult; Fully massage, shake and stretch the upper limbs before doing it to prevent muscle stiffness; In practice, we should explore the form of push-ups suitable for ourselves and control the exercise load reasonably.